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Kidney Bean Tostadas

 Kidney Bean Tostadas
In Sewell, New Jersey, Marguerite Shaeffer prepares these healthful tostadas topped with beans for a meatless supper or lunch. “Simmering the beans instead of frying them reduces the fat while enhancing the flavor,” she notes.
6 ServingsPrep/Total Time: 25 min.

Ingredients

  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1-1/2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 3 teaspoons canola oil, divided
  • 3/4 cup chunky salsa, divided
  • 6 corn tortillas (6 inches)
  • 1 cup shredded lettuce
  • 2 tablespoons reduced-fat sour cream

Directions

  • In a large nonstick skillet coated with cooking spray, cook the
  • beans, chili powder and cumin in 1 teaspoon oil for 3 minutes. Stir
  • in 1/2 cup salsa; bring to a boil. Reduce heat; simmer, uncovered,
  • for 3-6 minutes or until thickened.
  • Meanwhile, brush both sides of tortillas with remaining oil. Place on
  • an ungreased baking sheet. Bake at 400° for 5-8 minutes or until
  • crisp.
  • Spoon bean mixture over tortillas. Top with lettuce, sour cream and
  • remaining salsa. Yield: 6 servings.
Nutritional Facts: 1 tostada equals 165 calories, 4 g fat (1 g saturated fat), 2 mg cholesterol, 314 mg sodium, 26 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchanges: 2 starch, 1 lean meat,

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Kidney Bean Tostadas (continued)

Nutritional Facts: 1/2 fat.